Sprint Drag Carry Acft

Introduction

Sprint Drag Carry Acft is a tough training plan that blends diverse physical activities to enhance your overall fitness. This workout routine is influenced by the fitness test conducted by the United States Air Force (USAF). The purpose of this test is to assess the physical abilities of an individual and determine their fitness level. The Sprint Drag Carry Acft workout routine is intended to assist individuals in improving their speed, agility, strength, and endurance. In this post, we will talk about the various components of this workout routine and how they can enhance your overall fitness. So, whether you’re an athlete looking to improve your physical performance or a fitness enthusiast trying to improve your overall health, this post is for you. Read on to learn more about the Sprint Drag Carry Acft workout routine and how you can integrate it into your fitness routine.

Overview of the Army Combat Fitness Test

The Army Combat Fitness Test (ACFT) is the recent physical fitness test that has been implemented for all U.S. Army soldiers. The ACFT is intended to measure a soldier’s physical readiness for combat and comprises six events that focus on different components of fitness, including muscular and cardiovascular endurance, strength, and power.

The ACFT consists of the following events:

1. Deadlift: This event measures a soldier’s lower body strength by requiring them to hoist a weighted barbell off the ground from a standing position.

2. Standing Power Throw: This event measures a soldier’s upper body power by requiring them to throw a 10-pound medicine ball as far as possible.

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3. Hand-Release Push-Up: This event measures a soldier’s upper body endurance by requiring them to perform a push-up where they release their hands from the ground at the bottom of each rep.

4. Sprint-Drag-Carry: This event measures a soldier’s total body fitness by requiring them to sprint 25 meters, drag a 90-pound sled 25 meters, carry two 40-pound kettlebells 25 meters, and then sprint 25 meters back to the starting line.

5. Leg Tuck: This event measures a soldier’s core strength and endurance by requiring them to hang from a pull-up bar and bring their knees up to touch their elbows as nearly 25% times as possible.

6. 2-Mile Run: This event measures a soldier’s cardiovascular endurance by requiring them to run two miles as fast as they can.

Overall, the ACFT is a more comprehensive test of a soldier’s physical readiness for combat than the previous Army Physical Fitness Test (APFT). It is designed to better prepare soldiers for the physical demands of combat and to improve overall unit readiness.

The Sprint-Drag-Carry Event

The Sprint-Drag-Carry (SDC) event is a test of a person’s speed, strength, and endurance. It is a part of the Physical Fitness Test (PFT) that measures the physical fitness of a military personnel.

The SDC event consists of four unique workouts. The first exercise is a 50-yard sprint, which requires the participant to run as fast as they can from the starting line to the finish line. The second exercise is a 50-yard sled drag, where the participant pulls a sled weighing 86 pounds for males and 68 pounds for females using a rope. The third exercise is a 50-yard farmer’s carry, where the participant carries two 34-pound kettlebells, one in each hand, for a distance of 50 yards.

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The final exercise is a 50-yard ammo can carry, where the participant carries two 26-pound ammo cans for a distance of 50 yards. The participant must pick up the ammo cans and hold them by their handles, then walk or run to the finish line.

The SDC event is timed, and the participant must complete each exercise as quickly as possible. The total time taken to complete all four exercises is recorded, and it is used to calculate the participant’s score.

The SDC event is designed to simulate the physical demands of combat situations, where soldiers may need to sprint, drag heavy gear, and carry heavy loads for long distances. It is one of the most demanding events in the PFT and requires a high level of physical fitness and mental toughness.

Tips for Training for the ACFT Sprint-Drag-Carry Event

The Sprint-Drag-Carry event in the Army Combat Fitness Test (ACFT) is a tough test of speed, strength, and endurance. To effectively complete this event, you need to train your body to execute each component of the event efficiently. Here are some tips to support you in training for the Sprint-Drag-Carry event:

1. Concentrate on cardio and strength training: The Sprint-Drag-Carry event requires a combination of cardio and strength. You need to be able to run quickly, lift heavy weights, and drag a sled. To prepare for this event, mix both cardio and strength training into your workout schedule.

2. Practice the event: The most suitable way to get better at the Sprint-Drag-Carry event is to practice it. Establish a course similar to the one used in the ACFT and practice running, dragging, and carrying weights. Gradually increase the weight and distance to challenge yourself.

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3. Work on your grip strength: Grip strength is necessary for the Carry portion of the event. Use grip-strengthening exercises like farmer’s carries, deadlifts, and pull-ups to enhance your grip strength.

4. Enhance your running speed and endurance: The Sprint portion of the event requires you to run 50 meters as fast as possible. To enhance your running speed and endurance, mix interval training and long-distance running into your workout schedule.

5. Train for the sled drag: The Sled-Drag portion of the event is one of the most challenging. To prepare for this, practice dragging heavy objects using a harness or rope.

By following these tips, you can train your body to perform well in the Sprint-Drag-Carry event of the ACFT. Remember to gradually increase the weight and distance to challenge yourself and track your progress to see how far you’ve come.

Conclusion and Final Thoughts

In conclusion, the Sprint Drag Carry Acft is a daunting and efficient exercise that can assist in enhancing your complete fitness and physical capabilities. By blending sprints, pulls, transports, and exercises that pinpoint different muscle groups, this exercise provides an all-encompassing workout that can aid in building endurance, dexterity, and power.

Whether you are a proficient sportsman or just keen to boost your fitness level, the Sprint Drag Carry Acft is a fabulous preference to contemplate. While it may be challenging initially, with unvarying practice and commitment, you can enhance your performance and achieve your fitness objectives.

Overall, the Sprint Drag Carry Acft is a remarkable approach to confront yourself and stimulate your boundaries. So, if you are seeking a novel and exhilarating exercise to append to your routine, be certain to test this one out!